Sugar Count On Keto: How Low Can You Go?

The keto diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis. This state can be achieved by limiting your daily carbohydrate intake to 50 grams or fewer, which includes sugar. While sugar is a type of carbohydrate, not all sugars are created equal. Natural sugars found in fruits and vegetables can be part of a healthy diet in moderation, but even these should be limited on keto. The recommended daily sugar intake to stay in ketosis is 20 to 30 grams. Keeping your sugar consumption to a minimum is ideal, with a goal of 0 grams per day, but this may not always be possible.

Natural vs. added sugar

The ketogenic diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis. By reducing carbohydrates, the body is forced to burn fat for energy, often leading to weight loss and other potential health benefits. The typical macronutrient ratio is about 70-80% fat, 10-20% protein, and 5-10% carbohydrates.

Sugar is a carbohydrate that tastes sweet. It is often associated with white table sugar or sucrose, but it also includes fructose, glucose, and galactose. Sugar is hidden in many different products, such as lactose in milk, and can be listed under various names on food packaging, such as corn syrup or high-fructose corn syrup.

Natural Sugars:

Natural sugars are those found inherently in whole foods like fruits, vegetables, dairy products, whole grains, and some carbohydrates. For example, the sweetness in an apple or milk comes from natural sugars. These sugars are part of a package that includes essential nutrients and fiber, which can have a positive impact on health. Fruits provide vitamins such as potassium, vitamin C, and folate, while dairy products are rich in protein. The fiber in fruits and vegetables helps slow down the digestion of sugar, preventing rapid spikes and drops in blood sugar levels, which are linked to weight gain, insulin resistance, and diabetes.

Added Sugars:

Added sugars, on the other hand, are not naturally occurring in foods but are introduced during the processing or preparation of food and beverages. They include sucrose, dextrose, table sugar, syrups, honey, and concentrated fruit or vegetable juices. Added sugars are commonly used to enhance flavor, texture, and color and to extend the shelf life of products. However, excessive consumption of added sugars is linked to various health issues, including tooth decay, weight gain, obesity, type 2 diabetes, and heart disease. They provide empty calories without essential nutrients, which can lead to nutritional deficiencies and contribute to increased health risks.

While there is no one-size-fits-all answer, it is generally recommended to limit sugar intake to 20-30 grams daily or less to stay in ketosis. This is a significant reduction compared to the typical American diet, which can include 100-150 grams of sugar per day. It is important to track your food intake and monitor your sugar consumption to stay within the recommended limits.

Alternatives to Sugar on Keto:

There are sugar-free alternatives and keto-friendly sweeteners available, such as monk fruit, allulose, stevia, and erythritol. These sweeteners can be used to make keto-friendly treats without compromising your sugar intake. However, it is important to note that artificial sweeteners may not curb sugar cravings, and there are ongoing debates about their long-term health effects.

Sugar alternatives

When on a keto diet, it is important to bid farewell to sugar. Sugar is not a keto-friendly sweetener. However, giving up sugar can be tough, especially if you have a sweet tooth. So, what are some good sugar alternatives?

Allulose

Allulose is all the buzz in the keto community. It tastes, bakes, and browns like sugar without the calories. Allulose is a naturally occurring sweetener found in figs, raisins, and jackfruit. Unlike sugar, most allulose isn't absorbed by your body, making it extremely low in calories. Studies have shown that consuming allulose before a meal curbs the blood sugar response and increases fat burning.

Monk Fruit

Monk fruit extract contains zero calories and is perfectly compatible with the keto diet. Consuming it does not significantly impact blood sugar levels. Monk fruit has been used for centuries in traditional Chinese medicine. The sweetness of monk fruit is powered by a compound called mogroside V, which researchers have studied for its potential antioxidant properties. Monk fruit is 100-250 times sweeter than sugar, so a little goes a long way.

Stevia

Stevia is another natural sweetener that comes from the leaves of a plant growing in South America. It has zero calories, doesn't raise blood sugar or insulin levels, and has promising antioxidant properties. Stevia is 250-300 times sweeter than sugar, meaning you need very little to achieve the same level of sweetness. It is available as a liquid or powder and can be used in everything from beverages to baking.

Erythritol

Erythritol is a naturally occurring zero-calorie carbohydrate found in many vegetables and fruit. It is a sugar alcohol, but unlike other sugar alcohols, it is the keto-friendliest. Erythritol contains the fewest calories and is the best tolerated by the gut. It also doesn't raise blood sugar or insulin levels, making it keto-approved. Research suggests that erythritol may improve oral health.

Sucralose

Sucralose is an artificial sweetener that is 200-700 times sweeter than table sugar. It is known as a non-nutritive sweetener, meaning it contains little to no calories. Sucralose is unique in that it does not have the bitter taste associated with other artificial sweeteners. It is also heat stable, making it suitable as a sugar substitute in baked goods. However, some studies suggest that exposing sucralose to high temperatures during baking could cause it to release toxic compounds.

Xylitol

Xylitol is a type of sweetener known as a sugar alcohol. It is often found in sugar-free mints and gum due to its potential positive impact on oral hygiene. Xylitol tastes and looks similar to table sugar but contains no carbohydrates. However, consuming excessive amounts of xylitol can lead to laxative effects and stomach discomfort. It is also important to note that even in small amounts, xylitol is toxic to dogs.

Health benefits of quitting sugar

The keto diet is a low-carb, high-fat diet that can lead to weight loss and other health benefits. As sugar is a carbohydrate, it must be consumed in moderation or avoided altogether to stay in a state of ketosis.

Quitting or reducing sugar intake can have numerous health benefits, including:

Weight Management

Regular sugar consumption increases insulin levels, affecting metabolism and contributing to weight gain, particularly around the belly. Belly fat, or visceral fat, is associated with chronic illnesses such as diabetes and heart disease. By quitting sugar, individuals can improve their weight management and overall health.

Improved Oral Health

Sugar breakdown by bacteria in the mouth can produce an acid that destroys the surface of teeth, causing cavities. Reducing added sugar intake can lower the risk of developing dental cavities and improve oral health.

Heart Health

A diet high in added sugars is linked to elevated levels of triglycerides, a type of blood fat that increases the risk of heart disease. By reducing added sugar intake, individuals can maintain healthy levels of triglycerides, blood pressure, and cholesterol, thereby reducing their risk of heart-related issues.

Reduced Inflammation

Sugar increases inflammation in the body's soft tissue, leading to joint pain, a weakened immune system, and depression. Quitting sugar can reduce inflammation, improving physical comfort and overall well-being.

Lower Risk of Diabetes

Excess fat in the body due to weight gain can lead to insulin resistance, increasing the risk of type 2 diabetes. By quitting sugar, exercising, and managing weight, individuals can lower their risk of developing diabetes.

Improved Mood, Mental Clarity, and Focus

Quitting sugar can enhance mood and mental clarity while reducing feelings of stress, anxiety, and depression. Studies have shown that individuals who stopped consuming sugar and other unhealthy foods experienced improved mental health, including decreased depression, anxiety, and mood swings.

Reduced Risk of Liver Disease

Excessive added sugar is linked to non-alcoholic fatty liver disease (NAFLD). Reducing added sugar intake can help prevent the buildup of fat in the liver and lower the risk of developing liver disease.

Sugar cravings

Reasons for Sugar Cravings:

• Blood Sugar Imbalance: When you eat a high-carb or high-sugar meal, your blood sugar rises, and then it drops when insulin is released by the pancreas. Sugar cravings can kick in when there is a dip in blood sugar levels. This is especially true for people new to a keto diet as their bodies are still adapting to burning fat instead of glucose.
• Stress and Cortisol: When we are stressed, our bodies release the hormone cortisol, which can lead to an increase in blood sugar levels and trigger sugar cravings.
• Lack of Sleep: Sleep deprivation can disrupt the balance of hormones that regulate hunger and fullness, leading to increased sugar cravings.
• Nutrient Deficiency: A lack of protein, fat, fibre, vitamin B, and iron in your diet can contribute to sugar cravings.
• Dehydration: When you are thirsty or dehydrated, there can be an imbalance in hunger and satiety hormones, triggering sugar cravings.
• Medications: Certain medications, such as antidepressants, antipsychotics, and some birth control pills, have been linked to increased sugar cravings due to their effects on dopamine levels and hormonal balance.
• Intense Physical Exercise: During intense workouts, your body may crave sugar as a quick source of energy, especially if you are not yet fat-adapted.

Strategies to Manage Sugar Cravings:

• Healthy Alternatives: Opt for naturally sweet, high-fibre fruits like berries, apples, or oranges to satisfy your sweet tooth while providing essential vitamins and minerals.
• Increase Healthy Fats and Protein: Consume more healthy fats and protein, such as avocado, nuts, seeds, fatty fish like salmon or tuna, and high-protein snacks like beef jerky or egg bites. These can help stabilise blood sugar levels and increase satiety, reducing sugar cravings.
• Drink Water and Electrolytes: Thirst and dehydration can sometimes mask themselves as sugar cravings. Staying hydrated by drinking plenty of water and electrolytes can help curb these cravings.
• Get Enough Sleep: Aim for 7-9 hours of quality sleep each night to regulate hormones and reduce sugar cravings.
• Reduce Stress: Find healthy ways to manage stress, such as meditation, spending time in nature, or nurturing relationships. This can help reduce the emotional reliance on "comfort foods" that are often high in sugar.
• Avoid Artificial Sweeteners: Artificial sweeteners can sometimes trick the body into thinking it has consumed sugar, leading to increased cravings. It may be best to avoid them or minimise their consumption.
• Intermittent Fasting: Combining intermittent fasting with a keto diet can be effective in reducing sugar cravings by regulating insulin levels and promoting fat burning.
• Veggies and Fibre: Include plenty of low-starch vegetables like spinach, broccoli, zucchini, and bell peppers in your diet. They are low in carbs and high in fibre, which can help stabilise blood sugar levels and provide essential nutrients.
• Allow Time for Adaptation: It takes time for your body to adapt to a keto diet. Be patient and give yourself time to adjust, as the cravings will likely diminish as you become more fat-adapted.

Sugar intake calculation

The keto diet is a low-carb, high-fat diet that can help with weight loss and other health benefits. As sugar is a type of carbohydrate, it is recommended to limit sugar intake to stay in ketosis.

To stay in ketosis, it is recommended to consume less than 50 grams of total carbohydrates per day. This includes all sources of carbohydrates, including refined sugar. Therefore, it is best to keep your sugar intake to a minimum, with an ideal intake of 0 grams per day. However, as long as you stay within your daily carbohydrate limit, you should be fine.

It is important to note that not all sugars are the same. Some foods, like fruits and vegetables, contain natural sugars that can be part of a healthy diet in moderation. On the other hand, added sugars are commonly found in processed foods and can be harmful as they provide empty calories.

To calculate your sugar intake, you need to consider the different types of sugars and their sources. Natural sugars, such as fructose in fruits, should be considered, even though they are generally considered healthy. Added sugars, on the other hand, should be limited as much as possible.

You can use nutrition labels and sugar content information to calculate your sugar intake. For example, if you consume a food item with 10 grams of total carbohydrates, including 5 grams of sugar, that would contribute to your daily sugar intake. Remember to also consider hidden sugars, such as lactose in dairy products, which can have a high sugar content.

Additionally, you can track your food intake and monitor your sugar consumption using various tools and apps. This will help you stay within your daily limits and ensure you are getting your sugar intake from healthy sources.

Frequently asked questions